Author Topic: hi there .  (Read 13322 times)

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dUnreal

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hi there .
« on: May 14, 2011, 08:18:53 pm »
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HI .
I play basketball , and i really want to improve my vertical jump .
I'm PG , so i'm like , really quick and explosive , but my vertical leap sucks ..
I'm 5'4 ;
6'8 reach ;
14 year old ;
and my standing vertical leap is 20 inches ( doesn't have mesuared the running vertical yet ) . I've tried Air Alert III for 8 weeks , but i've only add 2 or 3 inches to my jump .
I really want to reach like , 40/50 inch jump if possible , even if i need 3 or 4 years to make it .
Any tips ?
( i've got some dumbbells , and thinking to buy a barbell )

Thanks .

Edgaras Pscelovskis

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Re: hi there .
« Reply #1 on: May 15, 2011, 05:08:06 am »
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Hey  :)

Since you have dumbbells you can do Lunges with low weight, i remember when in basketball academy we had been doing Lunges but without dumbbells, with friend on my back :) very effective exercise, specialy at your age. Also Calf raises would suit you and one good exercise our light athletic coach called it "Dragons" i don't know why :) it would be hard for me to describe this exercise, so maybe later i will film my self doing it and show you. Experianced jumper do this exercise with weight but you shouldint. And WARNING do all exercises wisely, specialy at your age. From my own experiance i could say that those exercises help and do a lot.

Wish you good gains !
Age : 20
Height : 5'9"
Vertical : ~43"
Goal : 2011 summer gain 50" Vertical

dUnreal

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Re: hi there .
« Reply #2 on: May 15, 2011, 09:23:38 am »
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Thanks , i'll be doing those exercises ( lunges and calf raises ) for 1 month , and will post the results (:
but , should i do this everyday ? how many sets/reps ?
thanks for the tips .
« Last Edit: May 15, 2011, 09:34:04 am by dUnreal »

Edgaras Pscelovskis

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Re: hi there .
« Reply #3 on: May 15, 2011, 09:48:22 am »
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Ofcouse not every day. I recommend you to do these exercises 3 days in a week, leaving 1 day for resting between. I think you should do  calf rises - 5x15(without weights and each leg, rise you body quick and then go down slow), lunges - 4x10 (Each leg, get some weights something around 3kg dumbbells). On free days you should go for a long distance run in the morning, but if you dont have ability to do this its not nessecery. In a days i will contact my light athletic coach , he trains high jumpers and sprinters, and post some more good exercises :)
« Last Edit: May 15, 2011, 09:52:36 am by Edgaras Pscelovskis »
Age : 20
Height : 5'9"
Vertical : ~43"
Goal : 2011 summer gain 50" Vertical

dUnreal

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Re: hi there .
« Reply #4 on: May 15, 2011, 11:43:30 am »
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On free days you should go for a long distance run in the morning, but if you dont have ability to do this its not nessecery.

can i jump rope , for about 15/20 m , instead running ?

Edgaras Pscelovskis

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Re: hi there .
« Reply #5 on: May 15, 2011, 12:20:13 pm »
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Yes, but rope is more for warmups , long distance runs is to increase your stamina and strenghten your legs, it very important
Age : 20
Height : 5'9"
Vertical : ~43"
Goal : 2011 summer gain 50" Vertical

dUnreal

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Re: hi there .
« Reply #6 on: May 15, 2011, 05:14:35 pm »
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one more question . should i to those exercises in the morning , or at night ?

creativelyric

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Re: hi there .
« Reply #7 on: May 15, 2011, 09:42:17 pm »
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Don't go for long-distance runs. Please.

What that will do is train your body to endure instead of produce explosive power, which is what is needed for a strong vertical jump. That kind of endurance is basically stringing out your energy over a long event, while jumping takes place in under a second. They're at different ends of the training spectrum. Thus, long distance runs have no carryover to jumping, unless you drop a lot of fat (you'd probably drop a lot of corresponding muscle if you lose your fat through long distance runs). Either you train astounding power or endurance, and if you really want that 40 inch vert in a couple of years, you need to focus on that.

Power comes from having a lot of strength and applying that strength at a fast rate.

Explosive stuff would be plyometrics (applying the strength at a fast rate) and heavy weights (strength training) lifted with a concentration on moving them as fast as possible.

For plyometrics, stuff like a couple of sets of 30 or 40 yard sprints would be beneficial. Ideally you'd want to do these sprints until your speed noticeably drops off. Allow for around 3 minutes rest each sprint, and you shouldn't be huffing and puffing when you begin a set. You can interchange sprints with jumping exercises such as stiff-legged calf jumps, stationary jumps from a squat position, and jumps for max height. Tuck jumps and double leg bounding are also good options.

Don't combine this all on one day. Ideally you'd want it M/W/F, but even M/F is a'ight if you can't swing it.



Monday:
Dynamic warmup
30 yard sprints x until speed drops off
Stationary squat jumps 2 sets x until you can't go up as explosively as the first few reps

Wednesday:
Dynamic warmup
Stiff-legged calf jumps 2 sets of 15
Double-leg bounding 2 sets of 6
Jumps for max height 3 sets of 4

Friday:
Dynamic warmup
Single-leg speed hops 2 sets of 10 yards
Tuck jumps 2 sets of 10 (don't force it if you cannot explode in the last two or so reps)



You want your movement to be fluid and explosive.

For strength, At your age, learning the squat movement would be very beneficial for you later on. I'd suggest to you instead of buying a barbell just right now to sign up to a good gym and learn the technique for the squat and deadlift. The emphasis is on learning the technique. When you can do it flawless, that's when you start slowly adding weight and begin with an actual program.

You want to jump high? Go get what you want, bro.

Quote
On free days you should go for a long distance run in the morning, but if you dont have ability to do this its not nessecery. In a days i will contact my light athletic coach , he trains high jumpers and sprinters, and post some more good exercises.

@ Edgaras Pscelovskis - Don't care if you have a 43 inch vert, recommending long distance runs for vert and to "strengthen the legs" automatically makes you lose cred. Can't believe you'd recommend that.

Edgaras Pscelovskis

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Re: hi there .
« Reply #8 on: May 16, 2011, 04:42:45 am »
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"@ Edgaras Pscelovskis - Don't care if you have a 43 inch vert, recommending long distance runs for vert and to "strengthen the legs" automatically makes you lose cred. Can't believe you'd recommend that."

I recommended this one becauce at his age i did exacly this exercise and i didn't recommend it for vertical - "increase stamina and strenghten your legs" its just addition to main training. And this is not my invention, I used to do it when i was 14 till i turned 16 or 17 with light athletic coach(hight jump). Ofcourse to people with age 16-17 actually there is no point to do distance runs they should lift weights as you said and i totaly agree with you. And becouse my vert is 43 it doesnt mean that i know everything in training and you cant be 100% sure that exercises i mentioned will help. Yes for me it helped it helped a lot, i had time and i did hard work to get results. But again for 14 years old boy lifting weights its not right, its just my opinion, there is no point to dunk as fast as you can when you only 14, keep working in natural way till 16, then try using weights.

You can blame me that i talk sh.t, but i just sharing my own experiance, its your choice what to do, and believe or not.

Peace:)
« Last Edit: May 16, 2011, 05:18:51 am by Edgaras Pscelovskis »
Age : 20
Height : 5'9"
Vertical : ~43"
Goal : 2011 summer gain 50" Vertical

dUnreal

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Re: hi there .
« Reply #9 on: May 16, 2011, 04:28:57 pm »
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I'd suggest to you instead of buying a barbell just right now to sign up to a good gym and learn the technique for the squat and deadlift. The emphasis is on learning the technique. When you can do it flawless, that's when you start slowly adding weight and begin with an actual program.

i can't be in a basketball team , go to the gymn , and have a normal student life . i can have some friends that can teach me to to that stuff , that's why i want to buy a barbell .

creativelyric

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Re: hi there .
« Reply #10 on: May 16, 2011, 08:56:58 pm »
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"@ Edgaras Pscelovskis - Don't care if you have a 43 inch vert, recommending long distance runs for vert and to "strengthen the legs" automatically makes you lose cred. Can't believe you'd recommend that."

I recommended this one becauce at his age i did exacly this exercise and i didn't recommend it for vertical - "increase stamina and strenghten your legs" its just addition to main training. And this is not my invention, I used to do it when i was 14 till i turned 16 or 17 with light athletic coach(hight jump). Ofcourse to people with age 16-17 actually there is no point to do distance runs they should lift weights as you said and i totaly agree with you. And becouse my vert is 43 it doesnt mean that i know everything in training and you cant be 100% sure that exercises i mentioned will help. Yes for me it helped it helped a lot, i had time and i did hard work to get results. But again for 14 years old boy lifting weights its not right, its just my opinion, there is no point to dunk as fast as you can when you only 14, keep working in natural way till 16, then try using weights.

You can blame me that i talk sh.t, but i just sharing my own experiance, its your choice what to do, and believe or not.

Peace:)


For one thing, he was asking exercises for vert. He wasn't asking for stamina building stuff.

Obviously we have different ideas on how young athletes should be trained. If he starts down a well-structured path, both plyometrics and weights-wise, he could easily turn into a beast in two or three years time. Why start later when people can start now? I know I definitely would've benefited from someone who cared and knew about training when I was 14.

I'd suggest to you instead of buying a barbell just right now to sign up to a good gym and learn the technique for the squat and deadlift. The emphasis is on learning the technique. When you can do it flawless, that's when you start slowly adding weight and begin with an actual program.

i can't be in a basketball team , go to the gymn , and have a normal student life . i can have some friends that can teach me to to that stuff , that's why i want to buy a barbell .

You gonna buy a squat rack too, man? And will your friends spot every time you work out?

If you want this, you have to make some sacrifices. It's better if you prioritize how much you want this and how much you're willing to give up to become an elite athlete (which is what you pretty much said by saying a 40 inch vert, and definitely what you said by saying a 50 inch vert).

Those beasts that you see on Youtube? On Hoopmixtape/Ballislife? Those highschoolers that make it with a full ride to college and that play in D1 schools? They started around your age and made sacrifices.

It's up to you.
« Last Edit: May 16, 2011, 08:58:53 pm by creativelyric »

Edgaras Pscelovskis

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Re: hi there .
« Reply #11 on: May 17, 2011, 02:48:32 pm »
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"Obviously we have different ideas on how young athletes should be trained. If he starts down a well-structured path, both plyometrics and weights-wise, he could easily turn into a beast in two or three years time. Why start later when people can start now? I know I definitely would've benefited from someone who cared and knew about training when I was 14."


Yeah i guess. Because for example if you are from US i believe you have way better conditions for training, at least in US prices are low(for me those are low, if i compare them to Lithuanians). Maybe in Lithuania young athletes would have been training like you said(i wish i could go to the gym and work on my vertical when i was 14, but truth is that couldn't, and i can't blame anyone and regret, i've got everything i could) but in Lithuania basketball schools can't afford gym stuff, so yeah our ideas are pretty different :)
Age : 20
Height : 5'9"
Vertical : ~43"
Goal : 2011 summer gain 50" Vertical

dUnreal

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Re: hi there .
« Reply #12 on: May 17, 2011, 04:38:42 pm »
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You gonna buy a squat rack too, man? And will your friends spot every time you work out?

If you want this, you have to make some sacrifices. It's better if you prioritize how much you want this and how much you're willing to give up to become an elite athlete (which is what you pretty much said by saying a 40 inch vert, and definitely what you said by saying a 50 inch vert).

Those beasts that you see on Youtube? On Hoopmixtape/Ballislife? Those highschoolers that make it with a full ride to college and that play in D1 schools? They started around your age and made sacrifices.

It's up to you.
Nobody wants a 40 inch vertical more than me , believe . But i can't dedicate my life just training the vertical , im 14 year old , not 18 . And i'm making some sacrificies , a lot , but not with barbells yet , and i think is not obligatory to have a barbell to reach 30 / 35 inch vertical .

creativelyric

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Re: hi there .
« Reply #13 on: May 17, 2011, 10:00:57 pm »
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'Kay. It's up to you, man. Ain't nobody forcing you to do anything.

MelissaDaisy99

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Re: hi there .
« Reply #14 on: June 15, 2011, 10:47:17 pm »
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Hi all !

I am new here, welcome all.